# Core Stability & Recovery

You'll fire up your core from every angle — rolling, stabilizing, and holding — then finish with some feel-good mobility to loosen everything up.

## Activation

- 1 × 10 Bird Dog _(Right)_
- 1 × 10 Bird Dog _(Left)_
- 1 × 10 Cat-Cow
- 1 × 10 Hip Circle _(Each side)_

## Main

- 3 × 8 Ab Wheel Rollout - Ab Wheel _(Keep hips level, don't let lower back arch)_
- **Superset · 3 rounds**
  - 10 Dead Bug _(Extend opposite arm and leg slowly)_
  - 12 Ring Pallof Press _(Brace and resist rotation)_
- **Superset · 3 rounds**
  - 12 Hanging Knee Raise _(Control the lower)_
  - 30s Side Plank _(Right)_
  - 30s Side Plank _(Left)_

## Holds

- 3 × 40s Hollow Body Hold _(Point toes, press lower back toward floor)_
- 1 × 40s Hip Flexor Stretch _(Right)_
- 1 × 40s Hip Flexor Stretch _(Left)_
- 1 × 40s Reclined Twist _(Each side)_